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Wednesday

Workout of the day

60

Clean and jerk 1-1-1-1-1 reps

Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents

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Plank Hold

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Comments on WOD 190424

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Chris SinagogaApril 24th, 2019 at 12:03 am

Champions Club Scaling Notes RANT: Here’s your homework: try and see how you can use the accessory movements to reinforce good positions on the clean and jerk. One thing I hope to show on these scaling notes is that when you see beyond the code of the movement specific name, then you’ll see how there’s really like 4 or 5 general movement patterns and positions that are consistent across everything we do. I SHOULD TRY THIS RX’D IF: my technique is on point and I’m feeling like a pr is right there ORGANIC SCALES: Strength – freeze in receiving position on clean and split jerk, and add reps and sets Stamina – connecting reps without putting the bar down would be good here. Try 10’s Endurance – quick sprint then hit your clean and jerk set, rest as needed Flexibility – overhead lacrosse ball mobility before each set, do 2 split jerks at each weight while light. Also go into full squat NEUROLOGICAL SCALES: Coordination – let go of the bar on every clean and split jerk. That means timing is right. Accuracy – stick with the same weight each rep set, add reps, and try to do it in a certain time Agility – same as stamina Balance – same as strength (funny how these two categories are tied together). Also handstands and scales GROUP VERSION: I will probably keep with the time limit thing going, giving new kids more reps and veterans freedom to go when they feel like it. But I’ll probably do the handstands and suck in between sets WARMUP: Handstand – overhead prep Hollow hold – overhead prep Box jump – good landing prep Jump rope – always Kip – spend some time hanging GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. I like these max efforts more than the deadlift/squat ones. But getting under a heavy split jerk can be scary at times.

Steven ThunanderApril 24th, 2019 at 12:18 am

Globo scale- if you have bumper plates, so this one as RXed and max out. If you only have iron plates, work to heavy singles that you can control on the way down. For the other movements, l sits (boxes, benches, dip bars, a chair, or hanging from a pullup bar); handstand decent ( dumbbell shoulder press negatives) , stretching (RomWOD, Mwod, Yoga). Planks are self explanatory.

Christopher VoghtApril 24th, 2019 at 12:25 am

Complete as many rounds as possible in 20 minutes of: 5 strict L pull-ups 10 ring dips 15 single-leg squats 7 rounds + 12 reps 222 reps total Rx

Eric O'ConnorApril 24th, 2019 at 12:45 am

Performing 5 heavy singles will require adequate build-up time. Heavy singles on a clean and jerk was last performed on February 20. A good guideline could be to have the first set start at 80-85% of a 1-rep max before building to max loads. I will have almost everyone attempt this workout as prescribed, as long a sound mechanics are maintained. Most of my experienced athletes will be coached to achieve near-max loads on the third or fourth set. For less experienced athletes, I will manage the loads so there is always a few reps left in the tank. Modifying the rep-scheme will only take place if a special situation presents itself, such as injury or for athletes that need significant practice at lighter loads. I will reduce load on remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts. A full squat clean will be coached today, but it is important to understand that this movement is, essentially, about getting a load into a supported position and then getting it overhead. If technique is not sound, an athlete can perform the following sequence of movements to achieve this goal: 1. A power clean, followed by 2. a front squat (optional), and then 3. finishing by performing any overhead movement the athlete can perform soundly (shoulder press, push-press, push-jerk, or split-jerk).

Juan AcevedoApril 24th, 2019 at 2:01 am

Intended Stimulus . Heavy day! Today let's have some fun. Go as heavy as you can while mechanics allow you. The Clean and Jerk is a very technical lift, however it is very forgiving with sloppy technique. That means it is going to be on you to keep your standards high! Remind yourself, the better your technique is today, the more you will be able to lift tomorrow. And in Olympic Weightlifting longevity is one precious reward. For athletes who struggle with technique in either the clean or the jerk, consider working on the lifts separately starting with the trickier of the two. Athletes new to the clean and jerk should work on progressions to learn them. Experienced athletes can use progressions as warm ups. For the second part, pick drills that are at the limit of your capacity: you can control them with good positions, but not for long. The five minute window we have today will be appropriate for that training. LIFT HEAVY, DRILL HARD, HAVE FUN! Progressions for Clean* 5 sets 5 Cleans in Full Extension 4 Sets 2 Hip Clean + 2 Hang Cleans 3 Sets 2 Segment Clean Deadlifts + 1 Clean Video for the Clean in Full Extension is @dotcomscaled. For all the other drills, look for videos on the Catalyst Athletics Library. Progressions for Split Jerk 5 sets 5 Press Behind the Neck in Split Position 4 Sets 2 Jerk Drives + 2 Tall Jerks 3 Sets 2 Pause Jerk + 1 Split Jerk *For all the drills look for videos on the Catalyst Athletic Library.

carlos SegniniApril 24th, 2019 at 1:10 pm

I never felt comfortable with the clean and jerk so today I followed your progressions. At the end I felt so good about it, that I did the 5 sets (11111). Weight not so much, just 50kg, but felt good for someone who never did clean jerk properly Thanks!

Juan AcevedoApril 25th, 2019 at 12:55 am

Carlos that is awesome! One of the things I love about Olympic weightlifting is when they click! IT IS SUCH A REWARDING FEELING! I am super happy the progressions worked for you! Thanks for letting me know!!!

Marzio GrammaticoApril 24th, 2019 at 8:49 am

Please cannot translate what you mean for practice scales, i'm from italy..thank

Js SmithApril 24th, 2019 at 9:42 am

Marzio per favore prova questo video https://www.instagram.com/p/BP6YJvEgDAW/

Kyle BuchananApril 24th, 2019 at 9:56 am

in kgs 120-125-130-133x-133 6 x 0:15 plt l-sit 5x attempts at static freestanding handstand 3 attempts at slowly lowering from hs on wall 3 x 0:25 front scale/side 3x 5 controlled back scale 3:00 plank hold stretched hips and hamstrings

Stacey ThompkinsApril 24th, 2019 at 10:13 am

M/44/6'2"/185# From @kettlebellkings 25 rep challenge unbroken 2 arm clean to squat to press used 1 70# KB From @ryanfisch 100 burpee snatches 53/35# *switch arms every 5 reps Scaled to 44# KB 14:37

Mike AndridgeApril 24th, 2019 at 1:17 pm

That sounds spicey Stacey!

Claire Fiddian-GreenApril 24th, 2019 at 10:40 am

Squat clean and jerks: 105 lbs., 115, 125, 130 (got the clean but failed the jerk), 120, 120.

Matthew BennettApril 24th, 2019 at 11:35 am

M/40/169cm/107Kg 132 154 154 165 Fail 165 Fail 25 mins of mobility work.

Mike AndridgeApril 24th, 2019 at 12:22 pm

Pwr cln/jerk 145 145 155 165 165 Stretching and planks m/49/175

Ethan MoneyApril 24th, 2019 at 12:28 pm

85-90-95-100-105 lbs Hadn’t recorded a ORM in clean and jerk yet so just started at a reasonable weight and moved up from there.

Michael ArkoApril 24th, 2019 at 2:01 pm

I'm not very strong on C&J so I restructured as follows, for technique/proficiency: 2 minutes to complete each round of FULL squat clean & jerks: 10 @ 100lbs 9 @ 105lbs 8 @ 110lbs 7 @ 115lbs 6 @ 120lbs I only completed 9 @ 100lbs when the 2min bell rang. Each of the other rounds was completed with 15-20 seconds to spare. So maybe I should have gone back and added 1 more C&J. I ordered the 5-minute practices as L-sits Stretching Handstand slow descent to headstand Varied plank holds Scales

Jim RixApril 24th, 2019 at 2:14 pm

Enough weirdness going on w/ my body today that I didn't want to do heavy C&J. Alternating DB shoulder press and back squats 35# single arm SP-10 reps 195# BS-5 35# both arm SP-8 205-5 35# both arm SP-9 205-5 35# single arm SP-9 195-5

Danny BostwickApril 24th, 2019 at 3:41 pm

205-225-245-255-275. Was feeling pretty stiff so I didn’t push the final lift to absolute max. Practiced the rest of the stuff. Anyone else’s hip flexors getting super stiff from this?

Hendrik BünzenApril 24th, 2019 at 4:21 pm

80-85-90-(93)-93 all in kg

John ClarkeApril 24th, 2019 at 4:48 pm

Hang Power Clean 3-3-3-3-3 95-105-115-125-135 Considering back flare up 6 weeks ago I couldn't clean the bar this is a win. Then 5 minutes each of: Planks KTE Stretching HSPU EMOM 7 - with controlled cras....I mean descent

Evan WaltonApril 24th, 2019 at 5:02 pm

Very disappointing day. I have been stuck at 205lb clean and jerk for a month now...my daily workouts consist of following this programing to the tee. Any suggestions on how to improve?

Shane TarterApril 24th, 2019 at 6:44 pm

Practice Deadlifts and Squats regularly regardless of main site programming - both movements will help build strength to affect the speed of the bar from the ground to its "weightless" state...

Shane TarterApril 24th, 2019 at 6:46 pm

The assumption in my response is that your block is a strength issue and not a technical issue with the movement.

Evan WaltonApril 25th, 2019 at 1:15 am

Shane: I come from a strongman background so I think it may be a technical issue of form. I am used to cleaning from floor to stomach then switch grip then chest then over head (axle) I've been trying to teach myself the squat clean which is where I think my problems are. Thank you very much for the response

Josh NelsonApril 24th, 2019 at 6:44 pm

I’m not very string and this is the first week back in a long time. In lbs 115-125-135-145-155

Josh NelsonApril 24th, 2019 at 6:44 pm

I’m not very string and this is the first week back in a long time. In lbs 115-125-135-145-155

Shane AziziApril 24th, 2019 at 7:05 pm

185, 205, 215, 225, 245 Rx (squat clean and push jerk). PR Completed all other movements.

Viktor WachtlerApril 24th, 2019 at 7:21 pm

Easy day first back squat 3-3-AMRAP (4) at 75-85-97kgs THen 50-55-60-65-70kgs (Two more attempts at 75kgs, but only cleans were successful). Squat cleans and power jerks. M 42/1.78m/77kg

Nicole DeaverApril 24th, 2019 at 7:26 pm

Clean & Jerk 85/95/105/110(PR)/115(F)/105 Looks like I’ll be stuck at 110# PR for a little longer.

Sebastien FitzpatrickApril 24th, 2019 at 10:03 pm

225 - 245 - 265 - 285(F) - 245lbs Failed the jerk at 285lbs, but that’s a clean PR. Didn’t have time for the 5mins, mill make up later.

Matt ZeroApril 24th, 2019 at 10:54 pm

First time doing this so it was more of a clean into a thruster: 135 lbs 155 lbs 175 lbs 185 lbs 195 lbs Max effort on the mobility portion

Stacey CarpenterApril 24th, 2019 at 11:04 pm

95-105-115-125-135F jerk didn't drop good 5 mins each of all listed

Reymond KiddooApril 24th, 2019 at 11:57 pm

185-185-185-195-195

David SwicegoodApril 24th, 2019 at 11:59 pm

Clean & jerk 155 Good progress on all other exercises

Phill KiddooApril 25th, 2019 at 2:39 am

195#-205-215-215-215f

Js SmithApril 25th, 2019 at 3:08 am

35#/45/55/65/70/75/80(f)-3 times failed at clean 5 min practice each (Scaled for strength & hurt wrist): L-sit transition, feet on ground Plank holds, off elbows Slow tempo pike push-ups Scales Stretching

Dezert Sky KiddooApril 25th, 2019 at 4:36 am

155-165-175-185-195 (5lb PR!) -(attempted 200 x3)

Jake KiddooApril 25th, 2019 at 4:48 am

Yes!

Tripp StarlingApril 25th, 2019 at 10:07 pm

Awesome

Natalie DennisApril 25th, 2019 at 4:38 am

60-60-65-75-80 (PR)

Jake KiddooApril 25th, 2019 at 4:49 am

Awesome!

Jake KiddooApril 25th, 2019 at 4:48 am

205-215-215-225f-225!

Gary PApril 25th, 2019 at 11:45 am

225x1x5

Morgan GreeneApril 25th, 2019 at 5:21 pm

70, 75, 80, 85, 90(f)

Scott JacobsonApril 25th, 2019 at 9:19 pm

135, 155, 170, 185, 200 (PR)

Scott JacobsonApril 25th, 2019 at 9:20 pm

All in lb

Tripp StarlingApril 25th, 2019 at 10:07 pm

165-165-170-175-185# pr!

Brian RosenbaumApril 25th, 2019 at 11:04 pm

M/57/6'2"/176 Ring dips yesterday fried me, so didn't push this at all today. Still relatively pleased. 135, 155, 155, 155, 165# no time for mobility portion...

Jeffrey HowardApril 27th, 2019 at 5:14 pm

145-155-175-185x-185x, worked on push jerk.

Cy AziziApril 28th, 2019 at 4:56 pm

155,165,170,175(PR),180(FJ)

Shannon SaidApril 29th, 2019 at 11:25 am

55kg for clean and jerks

Lucas AllanApril 29th, 2019 at 6:21 pm

M/6’3”/200 Can’t drop/or miss at home during nap time. 5 emom@225 (push jerk) Rx work after

Clint MichaelMay 1st, 2019 at 12:07 pm

185, 205, 215, 220(PR), 225(fail)

Albert KombeMay 1st, 2019 at 6:00 pm

135-155-175-185-195lbs Rx + Practice

John CampionMay 3rd, 2019 at 2:16 pm

65kg 70kg 75kg 80kg 85kg (F)

Hank McKibbanMay 4th, 2019 at 6:20 pm

185-195-205-215-215(F)

Jeff ChalfantMay 16th, 2019 at 3:45 am

Worked up to 225 and did 5 singles of power clean and jerk. (Squat cleans last time) Some were better than others but the jerk felt way better than it has recently. L sits on floor: :15 emomx5 Stretching 5 m: mostly pancake stuff for: Handstand descents: at least 10 good attempts, some more solid than ever Planks: rear plank :30-:35 rest :25 Then tabata side plank alternating sides Then 3 sets of :20 front/:20 back scale both on right leg then both on left leg.

Kury AkinJune 2nd, 2019 at 3:18 pm

Squat+push press 5x5 - 45. 55. 60. 62.5. 62.5 (all kg). Neither my wrist nor knee would be good under really heavy weight and I need the practice.

Manchild ManchildJune 22nd, 2019 at 2:04 am

E4MOM, and did SLIPS afterward 5x130